Name: Playbook - Matthew Nitto - Quads & Light Hamstrings
Uploaded: 2021-02-17T14:38:52.481Z
Duration: 95 min
Description: Quads & Light Hamstrings

Last set is a Dropset until all the weight is stripped off. For me that was 4 drop sets. 

Warm up as much as you need and only start counting the sets where 8 reps is a bit of a struggle. This is known as an RPE (rate of perceived exhaustion) of 9 out of 10.

Squats (Heavy)

Each rep is a 4 second negative

Elevating the feet allows us to move to a closer stance without flexibility being an issue. Great for targeting the quads

Elevated Squats (inside shoulder width)

Starting off with one leg (each side). Make sure to get a full stretch at the bottom of the movement (think knee into chest). After both legs are completed go immediately into cannonball leg press. 

Reps are listed as total reps per set. So if it’s 20 reps. That’s 10 reps per leg. Then 10 reps for the cannonball leg press

One-legged Leg Press into Cannonball Leg Press

Another elevated heels movement to keep the focus on the quads. This also helps people who lack the mobility in their ankles to do a front squat without falling forward

Elevated Front Squats

Last three sets are dropsets

Controlled negative. And pausing on the contraction for 2-3 seconds. Holding the contraction is key here so lower the weight if you need to!

Leg Extensions

Controlled negative and hold the contraction!

Lying Hamstring Curls

Any standing calf raise will work. Simply hold the contraction at the top and fully feel the stretch on the way down

Quads & Light Hamstrings

More workouts from Matthew Nitto